Why Does My Lower Back Hurt When I Exercise?
Lower back pain during exercise can feel like a major setback. You’re trying to do the right thing for your body, getting stronger and staying active, yet you walk away from a workout feeling worse than when you started. If this has happened more than once, you're not alone. It's a common issue that can leave anyone feeling frustrated and unsure of what went wrong.
Most cases of lower back pain tied to exercise come from a few common causes. Whether you're lifting weights, running, doing yoga, or even walking, your body’s alignment and preparation are more important than you might think. The good news is that with a few adjustments, you can continue working out without discomfort.
Common Causes of Lower Back Pain During Exercise
Lower back pain doesn’t always come out of nowhere. It can build up from repetitive habits or appear after a single intense session if something is off in your routine. Knowing what might be triggering the pain can help you stop it from turning into something more serious.
Here are some top reasons your lower back may hurt during or after exercise:
- Poor form
Incorrect movement patterns are a major problem. Whether you're squatting, lifting, or stretching, bad technique can put extra pressure on your spine. Even everyday exercises like push-ups or planks can cause strain if your alignment is off.
- Overexertion
Pushing beyond your limits doesn’t just risk sore muscles. When you go too hard, especially with weights or high-impact movements, your lower back may step in to compensate, which can lead to strain or injury.
- Skipping warm-ups and stretching
Jumping right into a workout without preparing your muscles can put unnecessary tension on your back. Without a good warm-up, your muscles stay tight and less flexible, making them more prone to injury.
- Imbalanced muscle groups
Weak core muscles, glutes, or hamstrings can force your lower back to pick up the slack. That added work increases tension and discomfort in your lower spine over time.
- Pre-existing conditions
If you already have joint stiffness or disc problems, certain exercises can trigger symptoms. Past injuries or issues like sciatic pain can raise your risk, even with lower-intensity activities.
For instance, someone performing deadlifts might notice tightness after just a few reps. Often, it’s not the deadlift itself, but the way it’s being performed. Issues like rounded shoulders, weak core engagement, or lifting too heavy can send the stress right into the lower back.
Spotting these problems early can help you make changes before things get worse. A quick review of your workouts can make a big impact over time.
Preventive Tips to Reduce Lower Back Pain
The best way to deal with lower back pain is to avoid it to begin with. While not every ache is preventable, many cases tied to exercise come down to how you're moving and preparing. These tips can help you stay active without hurting your back.
1. Check your form every time
Don’t underestimate the power of technique. Keeping your core tight, your spine neutral, and your movements controlled can make all the difference. If you’re unsure, film yourself or ask someone to check your form.
2. Always warm up and stretch
Warming up boosts circulation and helps muscles loosen. Add dynamic stretches like walking lunges or leg swings before your workout to get your body ready.
3. Strengthen the right muscles
When your core, hamstrings, and glutes are strong, your lower back doesn’t need to do as much support work. Add planks, bird dogs, bridges, and other stability exercises to your weekly routine.
4. Ease into higher intensity
Whether it’s more reps, heavier weights, or faster speeds, take your time building up. Pushing too fast can put stress on muscles and joints that aren’t ready for it.
5. Avoid long-term one-sided movement
If you carry a bag on one shoulder or do exercises that twist only one way, your muscles can get out of balance. Work both sides equally and switch it up when possible.
These small changes can support your back and help you get the most from your workouts. Listening to your body and being thoughtful about your movements will usually go further than pushing through discomfort.
When to Seek Professional Help
It’s not always easy to tell the difference between typical soreness and something more concerning. But when lower back pain starts showing up every time you work out, or sticks around too long, it’s time to get support.
You may want to talk with a healthcare provider or chiropractor if:
- Your pain won’t go away with rest or stretching
- It shows up every time you exercise, no matter the type
- You're feeling worse during daily activities like sitting or sleeping
- You notice tingling, weakness, or numbness in your legs
- The discomfort causes you to avoid movement
These signs might point to a bigger issue that needs a closer look. Pushing through recurring pain can lead to messier injuries and keep you from doing what you enjoy.
A chiropractor can assess your spine, posture, and movement to find hidden causes of your discomfort. Because they specialize in how the joints and muscles work together, they can offer targeted strategies for both relief and long-term support.
How Chiropractic Adjustments Can Help
When your spine is off-balance, even slightly, it can throw off everything else. A chiropractic adjustment for lower back pain aims to restore alignment, improve mobility, and ease pressure on surrounding joints and nerves. For people in San Francisco who stay active, this kind of care can provide relief and prevent future issues.
During an adjustment, your chiropractor applies controlled force to specific joints to improve their function. It’s not about cracking bones—it's about restoring normal motion where it's been reduced. When your joints move better, muscles can relax and your nervous system works more efficiently.
Over time, even minor misalignments can lead to discomfort during exercise. These may go unnoticed until your form slips or your back begins to carry more of the load. Chiropractic adjustments can help break that cycle.
At Benson Chiropractic in San Francisco, care often includes stretching guidance, posture education, and exercise tips alongside the adjustment. That full-picture support is one reason many active individuals find long-term success with chiropractic care.
Managing Lower Back Pain for a Healthier Exercise Routine
Exercise is supposed to make you feel stronger, not weaker. If you're stuck dealing with lower back pain after every workout, something needs to change. Whether it's an issue with your form, intensity, or something deeper, there's a way to fix it.
Pay closer attention to how you're moving and how your body responds. Taking the time now to check your posture, balance your muscles, and increase intensity slowly can help you avoid pain altogether.
If you’re still hurting after making these changes, don’t put off getting help. There are simple steps and specific treatments that can make a big difference. Addressing lower back pain now opens the door to a better, more active life moving forward.
If lower back discomfort keeps getting in the way of your workouts, it might be time to get a second opinion. A chiropractic adjustment for lower back pain could be just what you need to get back to exercising with less pain and more confidence. At Benson Chiropractic in San Francisco, we offer personalized care to help you move better and feel stronger every day.